Sleep is an intricate dance of brain activity and physical restoration, vital for our health and well-being. While modern culture often champions the monophasic sleep schedule—a single block of uninterrupted sleep each night—history and biology show that this isn’t the only “normal” way to rest. By breaking free from the box of societal expectations and embracing alternative sleep patterns, such as biphasic or polyphasic sleep, we can discover what truly works for us as individuals.
This journey into personalized sleep aligns with ancient philosophies like wu wei (effortless action) and samyak drishti (nonjudgmental view). Sleep, after all, is not a one-size-fits-all process but a personal choice deeply connected to well-being.
Toil as the Foundation of Rest
The best sleep isn’t about whether it’s monophasic, biphasic, or polyphasic—it’s about the quality of the life you live during the day. Imagine the satisfaction of a farmer working under the sun or an artist deeply immersed in their craft. This kind of purposeful effort, driven by a sense of fulfillment, creates the conditions for the most restorative sleep.
Sleep is more than a biological necessity; it’s a reward for the effort and flow of life. The Taoist concept of wu wei teaches us that purposeful toil, when aligned with nature and carried out without excessive strain, leads to balance. Contentment, the quiet satisfaction of a day well-spent, becomes the gateway to rest.
Even irregular sleep patterns can feel deeply rejuvenating when they follow a day filled with meaningful engagement. The structure—monophasic, biphasic, or polyphasic—becomes secondary. The true key to great sleep lies in earning it through purposeful living.
The Historical Roots of Biphasic and Polyphasic Sleep
Before the advent of artificial light and industrial schedules, people commonly followed a biphasic sleep pattern. They would fall asleep shortly after sunset, wake for a few hours in the middle of the night—often to pray, reflect, or engage in quiet activities—and then return to sleep until morning.
Historical documents, including medieval literature and medical texts, describe this “first sleep” and “second sleep” as a standard routine. Cultures around the world have long embraced variations of biphasic sleep, and some continue the practice today, such as communities with siesta traditions.
Even extraordinary stories, like that of Hungarian soldier Paul Kern, who reportedly didn’t sleep for 30 years after a wartime injury, challenge conventional thinking about sleep. Whether fact or folklore, such accounts emphasize that human sleep patterns are far more variable than modern standards suggest.
Thinking as if There Is No Box
To truly understand sleep, we must let go of preconceived notions—thinking as if there is no box. The rigid expectation of eight hours of uninterrupted sleep may not suit everyone. For some, dividing rest into phases (biphasic) or multiple segments (polyphasic) feels more natural and restorative.
This aligns with the Taoist principle of wu wei, or effortless action, which teaches us to flow with nature rather than resist it. For sleep, this means tuning into your body’s rhythms and needs rather than forcing it into a societal mold.
Embracing Samyak Drishti: Sleep Without Judgment
Buddhist philosophy introduces the concept of samyak drishti, or the nonjudgmental view. When applied to sleep, this means shedding judgments about what is “normal” or “ideal.” Whether you sleep in one block, two phases, or multiple shorter chunks, the key is to honor what feels right for your body and mind.
By adopting this transcended perspective, you can stop comparing your sleep habits to societal norms and instead focus on what enhances your well-being.
Why Sleep Is a Personal Choice
Sleep is not a universal prescription but a deeply personal relationship. For some, monophasic sleep works perfectly. For others, biphasic or polyphasic sleep might unlock greater energy and clarity. The key is experimentation and self-awareness.
Think of sleep as a symphony, where each individual composes their unique melody. Just as music has no single “right” way to sound, sleep has no single “correct” pattern. Your sleep is yours to shape, free from the constraints of outdated rules or societal expectations.
The Five Stages of Sleep Across Patterns
Sleep occurs in repeating cycles, each lasting approximately 90 minutes. These cycles include:
- Light Sleep (Stage 1 & 2): Transitional and preparatory phases, crucial for initiating deeper sleep.
- Deep Sleep (Stage 3 & 4): Essential for physical recovery and immune function.
- REM Sleep (Stage 5): Vital for mental restoration, memory consolidation, and dreams.
Whether you sleep in one long block (monophasic), divide it into two segments (biphasic), or multiple sessions (polyphasic), these stages remain consistent. The distribution of cycles adapts to your chosen pattern, ensuring restoration across physical, mental, and emotional dimensions.
Breaking Free from Blanket Rules
Modern society often imposes blanket rules about sleep: “Everyone needs eight hours.” But these rules fail to consider the diversity of human physiology and lifestyle. By rejecting these generalized standards, you can explore a more intuitive approach to rest.
This mirrors the growth of a tree—it adapts to its environment, reaching toward the sun and rooting deeply into the soil. Similarly, your sleep should adapt to your unique circumstances, free from the box of rigid expectations.
Beyond the Box: Finding Your Flow
When we embrace sleep as a personal journey, guided by wu wei and samyak drishti, we enter a state of flow. This transcended perspective frees us from judgment and stress, allowing sleep to become a source of renewal and vitality.
Monophasic, biphasic, or polyphasic—no matter the pattern, what matters is that it works for you. Sleep is not a rule to follow but an art to master. Think beyond the box, align with your natural rhythms, and discover the profound peace and energy that personalized sleep can bring.
By living purposefully and embracing sleep as a reflection of contentment and effort, you can transform rest into a deeply fulfilling experience. Whether it’s a single block, two phases, or multiple segments, sleep is best when it aligns with the flow of life. Spend your days meaningfully, let go of rigid rules, and allow your sleep to flourish naturally.
The Five Stages of Sleep: A Universal Blueprint
Sleep occurs in repeating cycles, each lasting approximately 90 minutes. Regardless of whether you follow a monophasic, biphasic, or polyphasic sleep schedule, the structure of sleep cycles remains the same. These cycles consist of five stages, broadly categorized into Non-REM (NREM) and REM (Rapid Eye Movement) sleep.
Stage 1: Light Sleep (NREM)
This is the gateway to sleep, a brief transitional phase between wakefulness and rest. During this stage:
Brainwaves slow down slightly.
Muscles relax, and you might experience occasional twitches (known as hypnic jerks).
It’s easy to be awakened during this stage.
Stage 2: Deeper Light Sleep (NREM)
This stage marks the onset of true sleep. It accounts for the largest portion of total sleep time. Key characteristics include:
Slowed heart rate and decreased body temperature.
Brain activity becomes more rhythmic, with occasional bursts of rapid waves (called sleep spindles).
Light external disturbances are less likely to wake you.
Stage 3: Deep Sleep (NREM)
This is the restorative phase where the body repairs itself. It’s crucial for physical recovery and immune function.
Brainwaves slow significantly (delta waves dominate).
Muscle growth, tissue repair, and the release of growth hormone occur.
It’s challenging to wake someone in this stage; if they are disturbed, they’ll feel groggy.
Stage 4: Very Deep Sleep (NREM)
Sometimes grouped with Stage 3, this phase is the deepest part of NREM sleep. It enhances:
Physical restoration.
Memory consolidation and emotional regulation.
Stage 5: REM Sleep (Dream Sleep)
This is the most mentally active stage, essential for cognitive health, creativity, and memory.
The brain mimics wakefulness with rapid brainwaves.
Dreams are most vivid during REM.
The body is temporarily paralyzed to prevent acting out dreams.
How Sleep Stages Work Across Patterns
Monophasic Sleep
In a monophasic pattern, individuals aim for a single long sleep session of 7–9 hours. This duration allows for multiple full cycles of the five sleep stages, ensuring adequate physical and mental restoration. Each cycle builds upon the last, with REM stages becoming longer as the night progresses.
Monophasic sleep is straightforward and works well for many, but it’s not the only natural pattern.
Biphasic Sleep
Biphasic sleepers divide their rest into two distinct periods—commonly a longer sleep at night and a shorter nap during the day. For example:
Main Sleep: 5–6 hours at night.
Nap: 30–90 minutes in the afternoon.
The daytime nap often allows the sleeper to enter a quick but restorative Stage 3 or even REM, making up for any lost night sleep. Historically, this pattern complemented agrarian lifestyles and remains common in cultures with siestas.
Polyphasic Sleep
Polyphasic sleep divides rest into multiple shorter segments throughout the day and night, typically:
4–6 sleep sessions, each lasting 20 minutes to 2 hours.
Polyphasic schedules aim to maximize REM sleep by entering it more quickly in each sleep session. Although demanding, this pattern can align with the circadian rhythms of individuals like sailors, military personnel, or those experimenting with unconventional schedules.
Why Sleep Patterns Work for Everyone Differently
The stages of sleep remain consistent across all patterns, but how these stages are distributed depends on the schedule. Monophasic sleep tends to balance all stages evenly, while biphasic and polyphasic patterns may concentrate on certain stages, especially REM, if the total sleep time is reduced.
Key considerations:
Sleep Quality vs. Quantity: The quality of your sleep (how well you complete cycles) is often more important than the total hours slept.
Flexibility and Adaptation: While monophasic sleep works well for most, biphasic or polyphasic patterns may better align with some individuals’ lifestyles or biological tendencies.
Personal Choice: Listen to your body and experiment to find a rhythm that leaves you feeling refreshed and balanced.